{"id":2461,"date":"2017-03-21T12:01:34","date_gmt":"2017-03-21T11:01:34","guid":{"rendered":"https:\/\/juliafarre.es\/?page_id=2461"},"modified":"2020-09-22T11:54:59","modified_gmt":"2020-09-22T09:54:59","slug":"dieta-pujar-pes","status":"publish","type":"page","link":"https:\/\/juliafarre.es\/ca\/dieta-pujar-pes\/","title":{"rendered":"Dieta saludable per pujar de pes"},"content":{"rendered":"<p style=\"text-align: justify;\">Quan escoltem la paraula dieta i pensem en la figura del dietista &#8211; nutricionista, sol venir-nos al cap la idea de perdre pes. \u00c9s cert que la major part de persones que acudeixen al nostre centre de nutrici\u00f3, ho fan buscant una <a href=\"https:\/\/juliafarre.es\/ca\/perdre-pes\/\">dieta d&#8217;aprimament<\/a>. No obstant aix\u00f2 tamb\u00e9 s\u00f3n moltes les que hi van per solucionar un problema de salut o per <strong>pujar de pes<\/strong>.<\/p>\n<p style=\"text-align: justify;\">Pot semblar que pujar de pes \u00e9s una q\u00fcesti\u00f3 senzilla, sobretot tendeixen a pensar aix\u00ed aquelles persones que tenen facilitat per engreixar-se quan no segueixen una alimentaci\u00f3 equilibrada o cometen algun exc\u00e9s. Doncs b\u00e9, res m\u00e9s allunyat de la realitat. De fet, la dificultat d&#8217;una <strong>dieta per engreixar<\/strong>, \u00e9s m\u00e9s gran que la d&#8217;una per aprimar.<\/p>\n<p><center><iframe src=\"https:\/\/www.youtube.com\/embed\/igMleYxsLKE?rel=0&amp;controls=0&amp;showinfo=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/center><\/p>\n<h2><strong><br \/>\nCom saber si estic en baix pes?<\/strong><\/h2>\n<p style=\"text-align: justify;\">Per avaluar el pes de la persona, es fa de la mateixa manera que quan hi ha sobrep\u00e8s. En primer lloc, l&#8217;IMC o <strong>\u00edndex de massa corporal<\/strong>, ens d\u00f3na una primera refer\u00e8ncia. Es considera baix pes, quan aquest est\u00e0 per sota de 18,5.<\/p>\n<p>IMC = Pes \/ talla al quadrat.<\/p>\n<p style=\"text-align: justify;\">En segon lloc, valorem el <strong>% de greix corporal de la persona<\/strong> i el seu nivell de <strong>massa muscular<\/strong>, per veure si es troba dins d&#8217;uns par\u00e0metres saludables.<\/p>\n<p style=\"text-align: justify;\">En tercer lloc i no menys important, ens guiem tamb\u00e9 per la percepci\u00f3 de cada persona sobre s\u00ed mateixa. Hem de recordar que dins d&#8217;un pes saludable, hi ha un marge en el qual ens podem moure perqu\u00e8 la persona se senti a gust amb el seu cos.<\/p>\n<h2><strong>Com ha de ser una dieta per pujar de pes?<\/strong><\/h2>\n<p style=\"text-align: justify;\">Una dieta destinada a engreixar, ha de ser <strong>hipercal\u00f2rica<\/strong>, \u00e9s a dir, ha d\u2019aportar una ingesta de calories superior a la despesa cal\u00f2rica de la persona.<\/p>\n<p style=\"text-align: justify;\">Un dels principals problemes de les persones que volen pujar quilos pel seu compte, \u00e9s que ho fan menjant d&#8217;una manera incorrecta, per exemple, triant aliments molt cal\u00f2rics com aliments fregits o productes ensucrats. En el nostre centre, sempre afrontem aquestes pautes diet\u00e8tiques des d&#8217;un punt de vista saludable i mitjan\u00e7ant dietes equilibrades.<\/p>\n<h3><strong><img decoding=\"async\" class=\"aligncenter size-full wp-image-2468\" src=\"https:\/\/juliafarre.es\/wp-content\/uploads\/2017\/03\/dieta-engordar.jpg.jpg\" alt=\"suplementaci\u00f3n para aumentar de peso\" width=\"800\" height=\"533\" srcset=\"https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2017\/03\/dieta-engordar.jpg.jpg 800w, https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2017\/03\/dieta-engordar.jpg-300x200.jpg 300w, https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2017\/03\/dieta-engordar.jpg-768x512.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>Aliments recomanats a incorporar?<\/strong><\/h3>\n<p>Com sempre, hem d&#8217;adaptar la dieta a cada persona en funci\u00f3 dels seus gustos, despesa energ\u00e8tica i situacions espec\u00edfiques de la seva salut.<\/p>\n<p>Alguns dels aliments que recomano generalment s\u00f3n:<\/p>\n<ul>\n<li>Fruites fresques<\/li>\n<li>Fruites dessecades<\/li>\n<li>Fruits secs<\/li>\n<li>Oli d&#8217;oliva verge extra<\/li>\n<li>Cereals refinats (pa, pasta, arr\u00f2s)<\/li>\n<li>Muesli<\/li>\n<\/ul>\n<h3><strong>Nombre d&#8217;\u00e0pats al dia?<\/strong><\/h3>\n<p style=\"text-align: justify;\">Una caracter\u00edstica comuna entre les persones que estan en baix pes, \u00e9s que solen atipar-se amb facilitat i tenen un metabolisme r\u00e0pid que crema m\u00e9s calories del que \u00e9s habitual. La millor manera d&#8217;abordar aquestes situacions, \u00e9s fer petites ingestes poc espaiades en el temps. Jo recomanaria fer un m\u00ednim de <strong>6 \u00e0pats al dia<\/strong>.<\/p>\n<ul>\n<li><strong>Exemple de dieta hipercal\u00f2rica<\/strong><\/li>\n<li><strong>Esmorzar (7:00h)<\/strong>: 1 Got de llet sencera, 60 gr de muesli i una torrada de pa (60 g.) amb formatge fresc i alvocat.<\/li>\n<li><strong>Esmorzar II (10:00h)<\/strong>: 2 mandarines i un entrep\u00e0 (120 g. de pa) de pernil ib\u00e8ric.<\/li>\n<li><strong>Mig mat\u00ed (12:ooh)<\/strong>: 30g de nous i un pl\u00e0tan.<\/li>\n<li><strong>Dinar (14:00h)<\/strong>: Espaguetis amb verdures, bistec de bou a la planxa amb alberg\u00ednia, pebrot i patata al forn. Iogurt natural.<\/li>\n<li><strong>Berenar (17:00h)<\/strong>: Suc de taronja natural, entrep\u00e0 (120g. de pa) de tonyina al natural.<\/li>\n<li><strong>Sopar (20:00h)<\/strong>: Amanida de llenties amb ou dur i salm\u00f3 fumat. Iogurt natural.<\/li>\n<li><strong>Ressop\u00f3 (22:00h)<\/strong>: 2 biscotes de pa amb pernil dol\u00e7, got de llet sencera amb canyella.<\/li>\n<\/ul>\n<h2><strong>Canvi d&#8217;h\u00e0bits per guanyar massa muscular<\/strong><\/h2>\n<p style=\"text-align: justify;\">Hem de tenir en compte que sovint l&#8217;objectiu no \u00e9s nom\u00e9s engreixar un nombre determinat de quilos, sin\u00f3 que a m\u00e9s, tamb\u00e9 es pret\u00e9n una <strong>millora de la tonificaci\u00f3 muscular<\/strong>. Per a aix\u00f2, la ingesta cal\u00f2rica ha d&#8217;anar acompanyada d&#8217;exercici f\u00edsic i entrenament adequat.<\/p>\n<p style=\"text-align: justify;\">Quan es realitza una dieta hipercal\u00f2rica, perqu\u00e8 el pes que es pugi sigui m\u00fascul i no greix, cal realitzar els exercicis adequats. Pots pujar massa muscular fent nom\u00e9s esport sense dieta per\u00f2 no fer-ho nom\u00e9s amb dieta sense esport.<\/p>\n<h3><strong>Suplementaci\u00f3<\/strong><\/h3>\n<p style=\"text-align: justify;\">Sovint les persones es pregunten si cal prendre batuts o <strong>suplements per pujar de pes<\/strong>. No \u00e9s imprescindible acudir a la suplementaci\u00f3 per pujar de pes, per\u00f2, en els casos en qu\u00e8 es vol pujar massa muscular, buscar una beguda de recuperaci\u00f3 post exercici, pot ser en gran ajuda. El dietista &#8211; nutricionista, sempre ser\u00e0 la persona adequada per assessorar sobre quins productes s\u00f3n els adequats en cada cas i poden funcionar millor.<\/p>\n<h4>Si necessites una dieta personalitzada, podem atendre&#8217;t en el nostre centre de Barcelona, o b\u00e9 a trav\u00e9s del nostre servei de <a href=\"https:\/\/juliafarre.es\/ca\/dietes-online\/\">dietista &#8211; nutricionista online<\/a>.<\/h4>\n<p style=\"text-align: right;\"><strong>J\u00falia Farr\u00e9 dietista \u2013 nutricionista <\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Quan escoltem la paraula dieta i pensem en la figura del dietista &#8211; nutricionista, sol venir-nos al cap la idea de perdre pes. \u00c9s cert que la major part de persones que acudeixen al nostre centre de nutrici\u00f3, ho fan buscant una dieta d&#8217;aprimament. No obstant aix\u00f2 tamb\u00e9 s\u00f3n moltes les que hi van per [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2468,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"class_list":["post-2461","page","type-page","status-publish","has-post-thumbnail","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>[:es]Dieta para engordar, subir de peso y masa muscular | J\u00falia Farr\u00e9[:ca]Dieta saludable per pujar de pes y massa muscular | J\u00falia Farr\u00e9 [:]<\/title>\n<meta name=\"description\" content=\"{:es}I\u27a8 Si te cuesta engordar y quieres subir peso aumentando masa muscular, un dietista-nutricionista es la persona ideal para ayudarte. 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